Category Archives: Heart Disease

Chronic Diseases Greatest Threat to Life Expectancy

Posted on by

Chronic diseases are the greatest threat to life expectancy and public health, killing far more Americans between 35 and 64 every year.  ~ Washington Post

While opioids and gun violence in the U.S. have rightly seized the media and public’s attention, heart disease and cancer remained, even at the height of the COVID-19 pandemic, the leading causes of death for people 35 to 64, according to a Washington Post analysis of mortality data.

And many other conditions  have become more common, including diabetes and liver disease. These chronic ailments are the primary reason American life expectancy has been poor compared with other Westen nations.

The pandemic amplified a racial gap in life expectancy that had been narrowing in recent decades. In 2021, life expectancy for Native Americans was 65 years; for Black Americans, 71; for White Americans, 76; for Hispanic Americans, 78; and for Asian Americans 84.

Life expectancy is a wide-angle snapshot of average death rates for people in different places or age groups. The life expectancy metric is a reasonably good measure of a nation’s overall health. And America’s is not very good.

In essence, the U.S. healthcare system geared toward disease and illness treatment rather than prevention. Health care is “the only business that doesn’t reward for quality care. All we reward for is volume. Do more, and you’re going to get more money,” Michael Imburgia, a Louisville cardiologist said.

The rate of obesity deaths for adults 35 to 64 doubled from 1979 to 2000, then doubled again from 2000 to 2019. In 2005, a special reportin the New England Journal of Medicine warned that the rise of obesity would eventually halt and reverse historical trends in life expectancy. That warning generated little reaction.

Obesity is one reason progress against heart disease, after accelerating between 1980 and 2000, has slowed, experts say. Obesity is poised to overtake tobacco as the No. 1 preventable cause of cancer, according to Otis Brawley, an oncologist and epidemiologist at Johns Hopkins University.

References:

  1. https://www.washingtonpost.com/health/interactive/2023/american-life-expectancy-dropping/

Heart Disease and Hypertension

Posted on by

The #1 killer of Americans—Cardiovascular / Heart Disease.

Cardiovascular disease remains the #1 health threat and the leading cause of death in the U.S. Over 874,000 Americans died of cardiovascular disease in 2019, according to the American Heart Association’s “Heart Disease and Stroke Statistics – 2022 Update.”

Moreover, cardiovascular disease (CVD) kills more people each year than COVID-19 at its worst and CVD is the preventable. Every year, cardiovascular disease kills twice as many people, at a younger average age, as COVID-19 has at its worst, and since 2020, there’s been a surge in fatalities from heart disease and stroke in the U.S.

Fortunately, we don’t need heroic medical innovation to turn back this pandemic. We already have the public health tools needed to prevent most early cardiovascular deaths. The question is whether we can muster the social and political will to use them.

First, some basics. In the first two years of the pandemic, COVID-19 killed nearly 900,000 people in the U.S. In those same years, heart attacks and strokes killed more than 1.6 million. Globally, COVID-19 killed more than 10 million people in the first two years of the pandemic; in the same two years, cardiovascular disease killed more than 35 million. The three leading drivers of heart attacks and strokes—accounting for around two-thirds of the global total—are tobacco use, hypertension and air pollution, and all three are preventable.

There are many things you can do to take control of your health and reduce your risk of heart problems without medication. One of the most important ways to protect your heart—and brain, as research shows—is to protect yourself against the dangers of hypertension.

Blood pressure is the force of that blood pushing against your artery walls. It is normal for your blood pressure to rise and fall throughout the day. But if it stays high for too long, the constant force on your arteries can create microscopic tears. These tears can turn into scar tissue, providing the perfect lodging place for fat, cholesterol, and other particles—collectively called plaque.  

Buildup of plaque narrows the arteries, which requires your heart to work extra hard to push blood through, causing spikes in blood pressure. When untreated, high blood pressure (or hypertension) is a ticking time bomb.

Most people experience no symptoms, often having high blood pressure without knowing. Left undetected or uncontrolled, hypertension can lead to heart disease, heart attack, stroke, kidney damage/failure, vision loss, peripheral artery disease, and sexual dysfunction.

The Brain and Blood Pressure Connection

Research is starting to show just how far-reaching the effects of hypertension can be, affecting not just the blood vessels in the brain, but also how the brain functions. A recently published study in Hypertension, the journal of the American Heart Association, found that high blood pressure appears to accelerate cognitive decline.

On the other hand, those with controlled hypertension did not experience these rapid declines in memory or cognitive function, which highlights the need to control blood pressure, regardless of age. As scientists in this study concluded, “In addition to hypertension, prehypertension and pressure control might be critical for the preservation of cognitive function.”

Other research confirms the importance of keeping heart health risk factors under control, especially for the prevention of dementia. In one study of 1,449 people, those who had better control over modifiable heart disease risk factors had lower risk of dementia later in life.

It’s time to pay special attention to understanding, preventing and treating heart disease. Here are just a few examples of how you can reduce your risk:

  • Doing at least 150 minutes of moderate-intensity physical activity a week
  • Eating healthy (the AHA’s Heart-Check mark can guide you)
  • Not smoking or vaping
  • Maintaining a healthy weight
  • Controlling blood sugar, cholesterol and blood pressure
  • Getting regular checkups
  • Finding ways to relax and ease your mind, such as meditation

Caring for yourself and taking care of your heart is good for your brain. That’s because many of the risk factors for heart disease, including high blood pressure, diabetes and obesity, are also related to brain diseases such as stroke, Alzheimer’s disease and other dementias.

References:

  1. https://www.newportnaturalhealth.com/blogs/popular-posts/ticking-time-bomb-fighting-the-1-killer-in-the-u-s
  2. https://www.wsj.com/articles/stopping-a-pandemic-deadlier-than-covid-11648220259
  3. https://www.heart.org/en/around-the-aha/reclaim-your-health-during-american-heart-month-in-february
  4. https://www.ahajournals.org/doi/10.1161/CIR.0000000000001052

Stopping a Pandemic

Posted on by

“Cardiovascular disease kills more people each year than COVID-19 at its worst. We know how to prevent it. We just need the political will.” Tom Frieden

Although COVID-19 is the most aggressively reported pandemic of our lifetime, it is neither the deadliest nor the most preventable.

That distinction goes to cardiovascular disease (CVD), a pandemic so common it is invisible, so routinely lethal it seems normal, and so ingrained in the fabric of modern society it seems natural.

Every year, cardiovascular disease kills twice as many people, at a younger average age, as COVID-19 has at its worst, and since 2020, there’s been a surge in fatalities from heart disease and stroke in the U.S. And, cardiovascular disease is the leading cause of lower life expectancy among African Americans.

Some basics facts…in the first two years of the pandemic, COVID-19 killed nearly 900,000 people in the U.S., says Tom Frieden, M.D., chief executive, Resolve to Save Lives.

In those same years, heart attacks and strokes killed more than 1.6 million. Globally, COVID-19 killed more than 10 million people in the first two years of the pandemic; in the same two years, cardiovascular disease killed more than 35 million globally.

The leading drivers of cardiovascular disease related heart attacks and strokes are:

  • Tobacco use,
  • Hypertension,
  • Artificial trans fats consumption, and
  • Air pollution,

and all are preventable.

Related medical costs and productivity losses approach $450 billion annually, and inflation-adjusted direct medical costs are projected to triple over the next two decades if present trends continue.

Cardiovascular disease can be prevented

Tobacco

Tackling these killers—tobacco use, hypertension, artificial trans fat, and air pollution—doesn’t require making radical changes in society. Americans still very much lived in the same country after we reduced the number of fatal car crashes by outlawing drunken driving, promoted child development by eliminating lead in paint and gasoline, and prevented food poisoning through regulations making food safer. But it does mean regulating companies that sell tobacco and unhealthy foods and cause air pollution so that they are forced to share some of the costs of the enormous harms they cause.

The first priority is to end the epidemic of tobacco use. Once people start, especially those who start young, the addictiveness of nicotine in tobacco makes it extraordinarily difficult to stop. Although smoking rates are now at the lowest level ever measured in the U.S., more than 35 million adults still smoke tobacco, each day 1,600 kids try their first cigarette, and tobacco kills nearly 500,000 Americans every year.

The way to reduce smoking is to rally our collective will to do something about the problem. Increasing taxes on tobacco can save millions of lives by using high prices to suppress demand. Rigorous studies have proved that tobacco has a negative price elasticity: For every 10% increase in price, consumption declines by about 4% and by about 8% for children and lower-income groups. About half of that decrease is from people quitting and the other half from people cutting down on the number of cigarettes they smoke.

Sodium and Hypertension

The most important single step to prevent high blood pressure is to reduce your sodium consumption

Kaiser Permanente’s research has shown that it is possible to achieve 90% blood pressure control. Closely related, the World Health Organization (WHO) recommends consuming no more than 2 g of sodium per day (5 g/d salt). Unfortunately, the average salt intake globally is between 9 and 12 g/d.10. High sodium intake is the leading cause of hypertension and is responsible for 2.3 million deaths per year.

Reducing sodium intake reduces blood pressure which in turn lowers cardiovascular disease risk.

Artificial trans fats

Artificial trans fat is a harmful compound that increases the risk of heart attack and death. It can be eliminated and replaced with healthier alternatives without altering taste or increasing cost.

Artificial trans fat is estimated to cause 540,000 deaths every year, globally. Elimination of artificial trans fat has substantial health benefits. Eliminating the use of artificial trans fat in foods in Denmark reduced deaths from cardiovascular disease. In New York State, people living in counties with artificial trans fat restrictions were 6% less likely to be admitted to the hospital after suffering a heart attack or stroke.

Air pollution

Cardiovascular disease stubbornly remains the leading cause of preventable death in America and globally. Political will to combat this silent pandemic and public education are the two best remedies.

References:

  1. https://www.nejm.org/doi/pdf/10.1056/NEJMp1110421
  2. https://www.wsj.com/articles/stopping-a-pandemic-deadlier-than-covid-11648220259
  3. https://www.ahrq.gov/workingforquality/about/agency-specific-quality-strategic-plans/nqs2.html

Small Rewards Work Best for Exercise

Micro rewards increase gym visits by 16%. Combine a few successful strategies, such as:

  • Set a reasonable workout schedule
  • Add reminders on your phone
  • Plan small rewards for keeping to your schedule and also for going back to the gym if you miss a plan workout.

One in Sixty Rule — It means that for every 1 degree an aircraft veers off its intended course, it misses its target destination by 1 mile for every 60 miles it flies. Further you go, further away from your goal or destination you get. It is true in life too.

February is American Heart Month

Posted on by

February is American Heart Month, an opportunity to raise awareness to the fact that heart disease is the leading cause of death for men and women in the U.S.

American Heart Month is observed to raise awareness on the importance of a healthy heart and to encourage healthy habits that help reduce the risk of heart disease. It is an ideal time to remind Americans to focus on their heart health and encourage them to get their families, friends and communities involved.

Heart disease affects all ages, genders, and ethnicities.

Despite the significant progress researchers have made in understanding of heart disease risk factors. (such as high blood pressure, bad cholesterol, smoking, being overweight or obese, and type 2 diabetes), heart disease affects all ages, genders, and ethnicities. Moreover, heart disease continues to exact a heartbreaking toll — a burden disproportionately carried by Black and Brown Americans, American Indians and Alaska Natives, and people who live in rural communities.  

Every year, 1 in 4 deaths in the U.S. is attributable to heart disease, and the vast majority of those deaths can be prevented. By taking preventive measures, you can lower your risk of developing heart disease and also improve your overall health and well-being. 

Heart Disease, Stroke and other Cardiovascular Diseases

The human heart is responsible for pumping blood throughout our body, supplying oxygen and nutrients and removing toxins and waste. Weighing between 8 and 12 ounces, the heart is a mighty organ divided into four chambers that work together to pump blood in and out. The heart gets oxygenated blood from the lungs and pumps it throughout the rest of the body.

Heart disease occurs when the arteries leading to the heart become clogged. Although heart disease has been around for thousands of years, health experts do know that many aspects of modern life exacerbate risk factors and make people more prone to heart disease and heart failure. Heart disease can affect everyone, but taking stock of your prior health risks, activities and diet can help you reduce your risk.

Even in a pandemic, Cardiovascular Disease (CVD) continues to be the leading cause of death in the United States, and mortality rates are on the rise among younger demographic within the population. For example:

  • Cardiovascular disease (CVD), listed as the underlying cause of death, accounted for 874,613 deaths in the United States in calendar year 2019.
  • CVD claim more lives each year in the United States than all forms of cancer and Chronic Lower Respiratory Disease (CLRD) combined.
  • In 2015 to 2018 in the United States, 58.8% of non-Hispanic (NH) Black females and 60.1% of NH Black males had some form of CVD. This race category had the highest prevalence of CVD.
  • CVD accounted for approximately 19.05 million global deaths in 2020

Heart disease can often be prevented when you make healthy choices and manage your health conditions. The warning signs for heart disease have been known to appear when people are as young as 18. Red flags such as high blood pressure should be taken seriously and healthy habits should be adopted.

You can take steps to protect your heart. Additionally, you can work with your doctor to make a plan and your doctor can help by:

  • Checking your blood pressure and cholesterol numbers — and teaching you how to check your numbers at home
  • Sharing advice for healthy eating and physical activity
  • Supporting you in other heart-healthy changes, like quitting smoking
  • Connecting you with specialists to treat heart problems and other conditions
  • Prescribing medicines if you need them

If you haven’t been keeping up with regular doctor visits, you’re not alone. Many people have postponed doctor visits during the COVID-19 pandemic. But now’s the time to get back on track! Don’t wait — schedule an appointment today.

Heart Healthy Steps

Engaging in regular physical activity, maintaining a healthy diet and weight, managing stress, avoiding smoking and vaping, and getting quality sleep each night can all reduce the risk of heart disease and help people live longer, healthier lives.  

While it is essential to see a health care professional if you have symptoms or risk factors related to heart disease, research shows that taking a little time each day to promote a healthy lifestyle can help improve your long-term heart health.

Subsequently, you can prevent heart disease and stroke by taking small, healthy steps like moving your body and eating healthy.

  • Simple Ways to Get Active – Physical activity is key to a healthy heart. And when you’re active, it’s easier to keep doing all the things you love — like traveling, seeing friends, and walking around the neighborhood.
  • Tips for Healthy Eating – Small changes in your eating habits make a big difference in your heart health — and there’s no one right way to eat healthy! You can find healthy eating habits that work for you.
  • Heart-Health Role Model – Kids love to imitate their parents — so show your family how you’re taking steps to protect your heart.

Continuing the fight against cardiovascular disease is crucial to improving the Americans health.  During American Heart Month, we must recommit ourselves to ensuring a healthier future for all Americans.

How to observe American Heart Month:

  1. Take up a heart-healthy habit — Staying active, eating healthy, and watching our weight are all important parts of maintaining a healthy cardiovascular system. Pick a new heart-healthy habit like jogging or substituting sodas with water and try to stick to it for a whole month.
  2. Educate yourself — Learn about the risk factors for heart disease, the ways you can prevent them, and the lifestyle choices that can help you stay healthy.
  3. Get your cholesterol tested — If you’re worried you might be at risk for heart disease, ask your doctor to perform a simple cholesterol test to let you know if you’re at risk and should make adjustments to your diet.

References:

  1. https://nationaltoday.com/american-heart-month/
  2. https://www.nationalforum.org/heart-month-2022/
  3. https://www.cdc.gov/dhdsp/index.htm
  4. https://www.whitehouse.gov/briefing-room/presidential-actions/2022/01/31/a-proclamation-on-american-heart-month-2022/

Health is Wealth: Reducing the Risk of Heart Disease

Posted on by

Heart disease is the leading cause of death in America. Every 34 seconds, someone has a heart attack and every 60 seconds, someone dies from a heart disease-related event.

Heart disease is a serious health problem for all Americans. Although it’s the leading cause of death for Americans (659,041 died in 2020), most people aren’t aware that they’re at risk for heart disease, according to the National Institute of Health. A heart attack or stroke may seem sudden, but the truth is that heart disease happens over many years and it often starts at a very young age.

The term “heart disease” includes a variety of heart problems. The most common is coronary heart disease, which is when a person has “clogged arteries.” This kind of heart disease develops over many years, as the blood vessels going to the heart become narrow and clogged.

As plaque builds up in the arteries of a person with heart disease, the inside of the arteries begins to narrow, which lessens or blocks the flow of blood.

Risk factors for Heart Disease

Risk factors are traits and habits that make you more likely to develop heart disease. Some risk factors you can do something about; others you can’t change. The more risk factors you have, the greater your chances of developing heart disease.

High blood pressure, high blood cholesterol, and smoking are key risk factors for heart disease. Several other medical conditions and lifestyle choices can also put people at a higher risk for heart disease, including:

  • Diabetes
  • Overweight and obesity
  • Unhealthy diet
  • Physical inactivity
  • Excessive alcohol use

Healthy cholesterol levels

Unhealthy levels of cholesterol makes a heart attack or stroke more likely.

Cholesterol is a waxy, fat-like substance in your body. Your body makes all the cholesterol it needs. Cholesterol is carried through your blood in two different “packages.” One of these packages is a low-density lipoprotein (LDL), also called bad cholesterol. The other is a high-density lipoprotein (HDL), called good cholesterol.

  • HDL helps your body get rid of cholesterol, so it doesn’t build up inside your arteries.
  • LDL puts cholesterol inside your arteries. Over time, cholesterol and other substances clog your arteries. That can cause chest pain or even a heart attack.

The buildup of plaque in the arteries of your heart can occur over many years. As plaque builds up in the arteries of a person with heart disease, the inside of the arteries begins to narrow, which lessens or blocks the flow of blood. Plaque can also rupture (break open). When it does, a blood clot can form on the plaque, blocking the flow of blood.

These arteries supply oxygen-rich blood to your heart muscle. Coronary heart disease (CHD) is a disease in which a waxy substance called plaque builds up inside the coronary arteries and it is the most common type of heart disease. When plaque builds up in the heart arteries, the condition is called atherosclerosis.

F.A.S.T

It’s important to spread the word about F.A.S.T., the acronym to help people remember the signs of stroke:

  • Face drooping,
  • Arm weakness or
  • Speech difficulty mean it’s
  • Time to call 911

You can reduce many risks by making lifestyle changes. But you need information and support.

To lower their risk for heart disease:

  • Lose weight – Eat smaller portions and get 21⁄2 hours of physical activity a week
  • Eat less saturated fat and sodium
  • Eat more fruits and vegetables
  • Limit beverages and foods with sugar
  • Quit smoking
  • Have regular checkups
  • Track our weight, waist size, blood pressure, cholesterol, and blood sugar (for diabetes).

Note: You can lower your risk by making some small but important changes to your health, you and your family will have longer, healthier lives.

Physical Activity

Being physically active on a regular basis is one of the best ways to keep your heart, lungs, and whole body healthy. It makes your heart stronger and lowers your risk for heart disease.

Any activity is better than none! But the “intensity,” or how hard your body is working, makes a difference. Increase your intensity gradually. If you have a health problem, check with your health care provider before increasing your physical activity.

  • Light-intensity activity, like cooking or cleaning the house, usually doesn’t require much effort. Start light, if that’s what you’re comfortable doing or your provider recommends.
  • Moderate-intensity activity, like taking a brisk walk, makes you breathe harder and your heart beat faster. You can still talk but singing would be hard. Work up to at least 21⁄2 hours of moderate-intensity activity a week.
  • During vigorous-intensity activity, like playing a game of basketball or jogging, you can’t say more than a few words without stopping for a breath. You need only 75 minutes of vigorous activity a week.

Losing even a small amount of weight can lessen weight-related health problems and reduce the risk of heart disease.

References:

  1. https://www.cdc.gov/nchs/fastats/deaths.htm
  2. https://www.nhlbi.nih.gov/sites/default/files/publications/WEHL-On%20the%20Move%20Booklet_508.pdf
  3. https://www.cdc.gov/heartdisease/facts.htm

Intermittent Fasting

Posted on by

Research shows that intermittent fasting is a way to manage your weight and prevent several forms of chronic diseases.

Scientific studies are showing that intermittent fasting may help reverse chronic unhealthy trends of obesity, type 2 diabetes, heart disease and other illnesses.

Intermittent fasting is all about when you eat.

With intermittent fasting, you only eat during a specific time. Fasting for a certain number of hours each day or eating just one meal a couple days a week, can help your body burn fat. And scientific evidence points to some health benefits, as well.

Intermittent fasting is based on choosing regular time periods to eat and fast. For instance, you eat only during an eight-hour period each day and fast for the remaining sixteen hours. Or you might choose to eat only one meal a day two days a week.

After hours without food, the body exhausts its sugar stores and starts burning fat. This is referred to as metabolic switching.

Intermittent fasting works by prolonging the period when your body has burned through the glycemic calories consumed from your last meal and begins burning fat. Glycemic is basically the presence of glucose (or sugar) in your blood.

Intermittent Fasting Benefits

Research shows that the intermittent fasting periods do more than burn fat, explains Mark Mattson, Ph.D., Johns Hopkins neuroscientist, who has studied intermittent fasting for 25 years. “When changes occur with this metabolic switch, it affects the body and brain.”

One of Mattson’s studies published in the New England Journal of Medicine revealed data about a range of health benefits associated with the practice. These include a longer life, a leaner body and a sharper mind.

“Many things happen during intermittent fasting that can protect organs against chronic diseases like type 2 diabetes, heart disease, age-related neurodegenerative disorders, even inflammatory bowel disease and many cancers,” he says.

Here are some intermittent fasting benefits research has revealed so far:

  • Thinking and memory. Studies discovered that intermittent fasting boosts working memory in animals and verbal memory in adult humans.
  • Heart health. Intermittent fasting improved blood pressure and resting heart rates as well as other heart-related measurements.
  • Physical performance. Young men who fasted for 16 hours showed fat loss while maintaining muscle mass. Mice who were fed on alternate days showed better endurance in running.
  • Diabetes and obesity. In animal studies, intermittent fasting prevented obesity. And in six brief studies, obese adult humans lost weight through intermittent fasting.
  • Tissue health. In animals, intermittent fasting reduced tissue damage in surgery and improved results.

Autophagy and Anti-Aging

After 16 to 18 hours of fasting, you should be in full ketosis. Your liver begins converting your fat stores into ketone bodies — bundles of fuel that power your muscles, heart, and brain. 

If you can do intermittent fasting for 16-18 hours a day, you’ll burn through body fat and fill up quickly when you break your fast, which makes it easy to stay in a calorie deficit and lose weight. 

After a full-day fast, your body goes into repair mode. It begins recycling old or damaged cells and reducing inflammation. If you’re looking for anti-aging or anti-inflammatory benefits, a 24-hour or greater timeframe fast is required. . 

When your body is under mild stress (such as exercise or an extended fast), your cells respond by becoming more efficient. 

Intermittent fasting is a valuable and an effective tool to improve your mental and physical health.

References:

  1. https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work
  2. https://perfectketo.com/the-5-stages-of-fasting/

Omega-3 EPA and DHA

Posted on by

When it comes to the benefits of omega-3 fish oil supplementation, the evidence shows that it benefits both the mind and heart.  Our brains, hearts, and bodies appear to suffer when we don’t get enough of these healthy and essential fats. In terms of brain and heart health, omega-3s derived from wild cold water fish oil (or grass-fed animal fat and other kinds of seafood) are best because they are loaded with two particular brain- and heart-healthy essential fatty acids (EFAs) called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

A Harvard School of Public Health study published in 2011 found that omega-3 deficiency is likely the sixth biggest killer of Americans, and maybe the underlying factor of roughly 96,000 premature deaths each year!

What Are the Benefits of Omega-3 Supplements?

Scientific Benefits of Omega-3 Supplements | BrainMD

First, the most important fact to remember about omega-3 essential fatty acids (EFAs) is that they are indeed essential, meaning that your body needs to get them from your diet. Unfortunately, with today’s modern diet, which is light on omega-3-rich foods (fish, grass-fed meats, nuts, seed and dark leafy greens) and heavy on foods with saturated fats and oils (corn, safflower, soybean, sunflower, cottonseed, peanut, etc.) that are rich in omega-6 EFAs.

The American Heart Association recommend at least two oily fish meals per week (which equates to roughly 500 mg per day of EPA and DHA), a full gram per day for those with coronary heart disease—and even more for those with high triglyceride levels—there’s good reason.

  • Inflammation. Studies indicate that DHA and EPA from fish oil may support healthy inflammation levels in the body.10 Keeping inflammation levels in check supports a healthy vascular system.
  • Blood pressure and heart function. Research has also correlated adequate amounts of DHA and EPA with healthy blood pressure levels.11 And while still inconclusive, some studies have shown that EPA and DHA may play a role in healthy heart rhythm.12
  • Triglycerides. Having a high level of triglycerides, a type of fat (lipid) in your blood, can increase your risk of heart disease. A very strong body of research suggests that DHA and EPA help to maintain healthy triglyceride levels.13

Our brains, hearts, and bodies appear to suffer when we don’t get enough of these healthy fats. In terms of brain and heart health, omega-3s derived from wild cold water fish oil are best because they are loaded with two particular brain- and heart-healthy EFAs called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Literally, thousands of scientific studies have been conducted using fish oil rich in these two nutritional dynamos—with mostly promising results.

Major Benefits of EPA and DHA For Your Health

It has been scientifically demonstrated that your brain needs the omega-3 fatty acids EPA and DHA to function optimally. Though not technically classed as essential, these fatty acids are called essential for a reason – our bodies need them, and the only sure way to get enough of them is through foods or supplements. Let’s take a closer look at these two most important omega-3 fatty acids.

Power Team: EPA + DHA

Humans need a variety of fatty acids for our cell membranes to function. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are essential to the functioning of all our 30 trillion cells. They’re building blocks for the membrane systems that do most of the heavy lifting for our cells.

We require premade EPA+DHA from our diet. Unfortunately, the modern diet has an unhealthy balance of fatty acids: we get an abundance of saturated and omega-6 fatty acids and not nearly enough omega-3s. Also, most of the omega-3s we do get must be converted to EPA+DHA, which the body doesn’t do effectively.

Numerous surveys indicate populations that don’t consume a lot of seafood (such as the U.S.) don’t get sufficient supplies of EPA and DHA from their diet. Since plant foods don’t supply them, the main dietary sources of EPA and DHA are cold-water fish and dietary supplements. Considering the widespread contamination of seafood by mercury and other toxins, many experts advise that taking a purified fish oil supplement could be a smart choice.

 1. Promotes Healthy Mood

EPA+DHA have been tested on adults with mood problems in at least 26 randomized, controlled clinical trials. Two meta-analyses, which analyze the data pooled from all the best trials, have concluded that these omega-3s are consistently beneficial for mood. These meta-analyses also suggest that fish oils with more EPA than DHA work better, with the best ratio being around 1.5 to 1 EPA to DHA.

Children and adolescents with mood difficulties commonly have problems with academic performance, self-esteem, and socialization. In two clinical trials with youth aged 7-14 years, EPA+DHA 1600 mg per day (1400 mg EPA, 200 mg DHA) for 12 weeks substantially improved coping with distraction and stress – as well as mood, irritability, and self-esteem – compared with placebo.

 2. Improves Attention and Behavior

Children and adolescents with attention and learning challenges often have low Omega-3 Index values (about 3% on average, compared to a healthy 8% or higher). A 2018 meta-analysis concluded that supplementation with EPA+DHA improved parental reports of attention and behavior, as well as mental focus on cognitive tests. The researchers concluded that to ensure the most benefit, the EPA dose should be at least 500 mg per day.

 3. Essential for the Heart and Circulation

Numerous health agencies worldwide recommend EPA and DHA for promoting and enhancing cardiovascular health. Meta-analyses clearly indicate that supplementation with EPA+DHA at doses of 2-3 grams per day can promote healthy triglyceride status and blood pressure regulation. Additionally, EPA+DHA supplementation can improve blood vessel function, especially their capacities for relaxation and flexibility.

 4. Supports Healthy Immunity

The immune system is the body’s security force. When the body is invaded, it goes on full alert to eliminate the threat. EPA and DHA support healthy immune responsiveness.

Having sufficient EPA+DHA in our tissues gives the immune system the option to generate messengers from them to coordinate its activities. Healthy immunity is held in delicate balance by EPA and DHA. No other omega-3s can substitute for EPA and DHA in this crucial role.

 5. Vital for Healthy Pregnancy

Babies of mothers who have good EPA+DHA status through pregnancy have a lower risk for problems with mood, cognition, and behavior in their early childhood. DHA, the predominant omega-3 in our cell membranes, is essential to the developing fetal heart, brain, and retina.

A meta-analysis of 38 trials concluded that children born to mothers with higher prenatal EPA+DHA intakes show better motor, vision, and cognitive development in their first two years of life. Yet U.S. women on average have considerably lower EPA+DHA intakes than recommended by the U.S. National Institute of Medicine.

 6. Total Brain and Body Protection

EPA and DHA have been shown to protect brain circulatory function and preserve memory and other cognitive capacities. EPA and DHA support many other organs and body systems including the liver (by preventing triglyceride buildup), the joints (promoting joint comfort), eyes (essential for retinal function), and muscles (protecting against mobility loss as we age).

With strong evidence supporting the positive effects of omega-3s EPA and DHA on the brain, heart, and entire body, taking a fish oil supplement daily can have a significant impact on individual wellness. BrainMD is proud to recommend its new, high EPA and DHA premium liquid fish oil…

https://twitter.com/yourwellbeing88/status/1278666518390165505?s=20

References:

  1. https://brainmd.com/blog/omega-3s-the-supplement-your-mind-and-heart-can-get-behind/
  2. https://brainmd.com/blog/benefits-of-epa-and-dha-fish-oil-supplements/

Celebrating American Heart Month

Posted on by

#1 cause of death in the U.S. is HEART DISEASE!

Heart disease is a catch-all phrase for a variety of conditions that affect the heart’s structure and function. Coronary heart disease is a type of heart disease that develops when the arteries of the heart cannot deliver enough oxygen-rich blood to the heart.

Despite the devastating toll of COVID-19, heart disease remains the most costly and leading cause of death in the United States. Specifically, myocardial infarction (MI) and coronary artery disease (CAD) are the leading causes of death in the U.S. and other Western societies.

Coronary heart disease is often caused by the buildup of plaque, a waxy substance, inside the lining of larger coronary arteries. This buildup can partially or totally block blood flow in the large arteries of the heart.

Some types of this condition may be caused by disease or injury affecting how the arteries work in the heart. Coronary microvascular disease is another type of coronary heart disease. It occurs when the heart’s tiny blood vessels do not work normally.

The death rate from heart attacks has risen dramatically during the COVID-19 pandemic because people are delaying or not seeking care after experiencing mild symptoms. And, symptoms of coronary heart disease differ from person to person even if they have the same type of coronary heart disease. However, because many Americans have no symptoms, they do not know they have coronary heart disease until they have chest pain, a heart attack, or sudden cardiac arrest.

Protect yourself…

90% of heart disease and stroke is preventable through lifestyle changes and risk factor modification. During Heart Month, it is critical to recommit to fighting this disease by promoting better health, wellness, and prevention awareness in your homes and communities.

There’s a lot you can do to prevent heart disease. You and your friends and family can begin by working together to meet your heart health goals. Move more, work on your weight and salt intake, quit smoking—it’s all easier when you have social support.

Motivating Americans to adopt healthy lifestyles to prevent heart disease is the goal of Heart Month. Focusing on your heart health has never been more important. People with poor cardiovascular health are also at increased risk of severe illness from COVID-19.

Let’s celebrate American Heart month by incorporating heart-healthy cardio activity into your day today:

  • Get Moving (exercise)
  • Quit Smoking (No More Excuses)
  • Lose Weight (Your weight matters)
  • Eat Heart Healthy Foods (talk to a doctor or a nutritionist)
  • Don’t Overeat
  • Don’t Stress

Make heart health a regular part of your self-care routine.

Wish all a Happy Valentine’s Day, and to remind you to take care of your heart

References

  1. https://www.nhlbi.nih.gov/health-topics/education-and-awareness/american-heart-month/about
  2. https://www.nhlbi.nih.gov/health-topics/education-and-awareness/heart-month/help-prevent-heart-disease

Heart Disease is a Food and Nutrition Related Pandemic Disease in America

Posted on by

Heart disease is caused by the foods we eat.

Heart disease is the leading cause of death of men and women in America. It kills more than 647K Americans annually according to the Centers for Disease Control and Prevention (CDC). It fills the nation’s critical care hospitals beds and exponentially increases healthcare costs. Heart disease has become a perennial pandemic in America.

Heart disease refers to several types of heart conditions. The most common type is coronary artery disease, which can cause heart attack.

Heart disease occurs most often when a substance called plaque builds up in your arteries. When this happens, your arteries can narrow over time, reducing blood flow to the heart.

According to Dr. Caldwell B. Esselstyn Jr., who directs the cardiovascular prevention and reversal program at The Cleveland Clinic Wellness Institute, heart disease and the build up of plaque in your arteries can be “prevented, arrested, and selectively reversed” by consuming a plant based diet and eliminating from the standard American diet the typical toxic and unsafe foods which are responsible for the disease.

“When we have a problem, our natural instinct is to add a new habit or purchase a fix. But sometimes, you can improve your life by taking things away. For example, the foods you avoid are more important than the foods you eat.” David Perell

Instead of the government’s universally accepted ‘food pyramid’, Dr. Esselstyn promotes just 3 food categories: safe, condiments, and unsafe.

  • Safe: grains, legumes, lentils, vegetables, and fruits
  • Condiments: nuts and seeds
  • Unsafe: oils, sugars, dairy and processed foods, meat, poultry, and fish

 

References:

  1. https://www.cdc.gov/heartdisease/docs/ConsumerEd_HeartDisease.pdf
  2. http://www.dresselstyn.com/site/study03/